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Healthy Fats – Three of the Best!

Healthy Fats – Three of the Best!

Brenda Janschek | July 24, 2019

Not all oils and fats are created equal.

Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to the body.

However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning fluidly.

Our bodies also need fat for insulation and to protect and hold our organs in place. A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfilment and warmth. When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness.

Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold. There are many sources of healthy fats and oils, here are my three personal  favourites.

Three healthy fats

Avocado

Mmmmm, no member of my family can live without these! They are rich in monounsaturated fats, high in vitamin E which fights free-radical damage, they boost the immune system, keep skin nourished, youthful and glowing. They boost your good cholesterol (HDL) and reduce the bad type (LDL) They are so easy to add to your menu in smoothies, dips, spreads, dressings and spread over sourdough toast.

Get more avocado in your diet with this Clean Burrito recipe or with this Hearty Sweet Corn and Black Bean Quesadilla or this cleansing salad or get some high quality avocado oil here.

Healthy Fats Avocado

Extra Virgin Olive Oil

Olive oil has high levels of monounsaturated fat which is great protection against heart attacks and may protect against strokes as well, It has important antioxidant and anti-inflammatory properties. Oleic acid present in olive oil may protect us against certain cancers as well. Always look for extra virgin, cold-pressed, and unrefined varieties. Drizzle over this Super Cleanse Salad, use it to roast your vegetables or make this exotic Middle Eastern Spiced Chickpea Rice.

Healthy Fats Olive Oil

Coconut Oil

Coconut is high in saturated fats, rich in medium-chain fatty acids. The benefits are endless. It increases your healthy cholesterol (HDL), and also helps to convert bad cholesterols (LDL), into good cholesterol and therefore great for heart health. These fatty acids also improve brain and memory function.

The extra virgin varieties are preferable, as the more refined, the more the health benefits are eliminated. My family finds the taste of extra virgin taste too strong, so I opt for virgin coconut oil to suit their palette.

It’s great to pop into your tea to ward off sugar cravings, delicious in healthy treats and great to cook with. I mix my pure essential oils with olive oil or coconut oil and use it on my skin as a moisturiser as well!

Get more coconut oil into your diet with my gluten and dairy-free Raw Cacao Balls or Brownie Cake

Healthy Fats Coconut Oil

Other Delicious Fats

There are many sources of healthy fats and oils. Here are some of my other favourites:

  • For sautéing and baking, try butter or ghee (clarified butter).
  • Use oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed. These are best used unheated in sauces or dressings on top of salads, veggies or grains.
  • Macadamia oil has a delicious nutty, buttery flavour which is great for pan frying fish, baking cakes and slices, and in salad dressings.
  • Other healthy fats are found in whole nuts and seeds and in their butters like almond butter or tahini.
  • Other whole foods containing good fats are olives and coconuts, along with wild salmon, sardines and pastured or organic eggs.

 

Experiment with these healthy fat sources and see which work best for you and leave you satisfied.

When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.

What are your favourite fats?

 

Check out more fantastic recipes, online courses and wellness blogs on Brenda’s website.

 

Share your favourite healthy fats meals with us on Instagram with #myTWC

 

Warming Winter Pear & Ginger Crumble

Warming Winter Pear & Ginger Crumble

Brenda Janschek | June 16, 2019

 

Mother Nature helps us keep toasty in the colder months with the aid of warming spices like ginger and cinnamon, which not only nurture our bodies but also make a perfect flavouring for Autumnal and winter produce like pears.

In this recipe, a humble crumble is elevated by the combination of fresh, in-season pears, with the warming spices and the buttery, oat topping. This unpretentious dish bursting with flavour and at the same time, calm the soul.

Enjoy warm or cold for breakfast or dessert with cream, ice-cream and/or custard.

Prep Time: 20 min
Cook Time: 30 min
Total Time: 50 min
Serves 6

Ingredients

5 just-ripe pears, peeled, cored and thinly sliced
1 tablespoon lemon juice
1 tablespoon peeled and freshly grated ginger or 1 tsp ground ginger
¾ cup wholemeal flour
1 cup rolled oats
¼ cup ground almonds or desiccated coconut
⅓ cup rapadura sugar
1 teaspoon cinnamon powder
Pinch of salt
½ cup butter

Method

1. Preheat the oven to 180 C. Butter a 20cm x 25cm baking tray.

2. In a mixing bowl, combine the flour, oats, ground almonds or desiccated coconut, sugar, cinnamon, salt and butter

3. Rub the butter into the mixture until it’s a bit clumpy (get the kids involved!)

4. Combine the sliced pear, lemon juice and ginger in the baking tin and sprinkle the crumble topping over the pears.

5. Bake crumble until the pears are tender and the topping is golden brown, about 30 minutes.

6. Cool for 5 minutes before serving.

 

Check out more fantastic recipes, online courses and wellness blogs on Brenda’s website.

How to Pimp Your Porridge For Ultimate Nutrition

How to Pimp Your Porridge For Ultimate Nutrition

Brenda Janschek | May 15, 2019

I love showing you how to take your favourite family meals and pimp them up for optimal nutrition.

There are so many different, creative ways you can pack a punch of nutrition into all your kids’ and family favourite meals, and, at the same time, curb their constant nagging for more food.

Take a humble bowl of porridge for example…

There are lots of reasons it’s already good: Oats are rich in the B-complex vitamins which help convert our food into fuel, keeping our bodies energised throughout the day and help us have great hair and skin. They’re loaded with antioxidant vitamin E which protects our cells, organs and tissues from free radicals, warding off illness and disease. Oats contain soluble fibre which helps to keep us feeling satisfied as well as help our digestive system along. Soluble fibre also provides a food source for beneficial bacteria in the gut.

Even though oats are awesome on their own, there’s no reason you can’t take that classic bowl of porridge and supercharge it!

Here are some of my favourite way to bump up the nutrition of oats

Soak oats overnight in warm water and yoghurt, kefir or buttermilk to neutralise phytic acid. Phytic acid is found in the outer layer of grains and blocks the absorption of essential mineral which can lead to deficiencies. Rinse off the oats in the next morning before cooking if you don’t like a sour tang to your porridge.  If you are dairy-free you can use apple cider vinegar or lemon juice instead. Adding in a small amount of whole wheat spelt flour or rye flour will also help to reduce the high levels of phytic acid as they contain phytase, a natural enzyme which works to break down the phytic acid and release the beneficial nutrients.

Grind up some flaxseeds and mix through the porridge. This provides a good ratio of Omega 3s which are great for our brain health and behaviour These are relatively tasteless. You could use chia seeds as well.

Mix in some butter or cream. Once oats are cooked add these whose fat-soluble activators provide the catalyst for mineral absorption and they make it super tasty!

Add a natural sweetener. Ensure you add a natural sweetener like pure maple syrup, coconut syrup, raw honey or a sprinkle of rapadura sugar rather than highly refined, processed sweetener.

Top with blueberries. Blueberries are full of antioxidants and research suggests that in addition to protecting against heart disease and diabetes and improving brain function, they may also help reduce visceral “toxic” belly fat—a type of fat that has been linked to obesity and metabolic syndrome.

Add cinnamon. Cinnamon can help to stabilise blood sugar and add extra natural sweetness.

And voila, there you have it, a delicious, satisfying bowl of goodness which makes the perfect way to start the day.
Want to know how to make my perfectly pimped porridge? Try this easy recipe.

Serves: 2
Prep Time: 5 min
Cook Time: 5 min

Ingredients

1 cup rolled oats
1 tablespoon whole wheat spelt or rye flour
1 cup of warm water
2 teaspoons whey, yoghurt, buttermilk, lemon juice or apple cider vinegar
1 cup of water
1 small pinch salt
1 tablespoon of linseeds
1 heaped teaspoon butter, ghee or cream
1 teaspoon your sweetener of choice – pure maple syrup, raw honey, rapadura or coconut sugar, brown rice syrup (optional)
Slices of banana
Blueberries or mixed berries
Cinnamon

Method

1. Place oats and spelt flour in a small saucepan.

2. Mix together the warm water and acid medium in a separate bowl.

3. Pour over oats and mix through.

4. Cover and leave to sit overnight at room temperature, for up to 24 hours

5. Rinse oats in the morning to remove the sour tang of whey, yoghurt.

6. Add oats back into saucepan with 1 cup of filtered water and pinch of salt.

7. Simmer porridge until cooked, around 5 minutes.

8. While porridge is cooking grind up linseeds.

9. Once cooked mix through linseeds and swirl of butter, ghee or cream.

10. Serve topped with sweetener ( optional – I find the fruit adds enough sweetness), banana, berries, nuts and seeds and a good shake of cinnamon.


Healthy Baked Chicken Nuggets

Healthy Baked Chicken Nuggets

Brenda Janschek | April 6, 2019

 

I’m always excited when I come up with meals that can be eaten for dinner straight out of the oven, are just as delicious eaten cold, and meals which can double up for lunch boxes the next day (and the day after that).

Chicken nuggets are a perfect solution for those nights when one child is starving at 6 pm and the other not home from training until after 8 pm. And let’s be honest, what kid doesn’t love them?!

My recipe is super easy to make with just a handful of ingredients. I make a big batch for our big eating family , and it makes enough for lunch boxes for the next day or two. I just throw the nuggets straight into the lunchbox as is, or wrap them up in some Mountain Bread with some mayo and lettuce.

I’m not one for batch frying anything, I just don’t have the patience for it and I can’t bear the mess. This baked version is just as good as the fried ones, but without the mess and they take a fraction of your time.

The seasoning can be left out of the breadcrumb mix if you prefer, or you can use any alternative combinations which your family prefers. I often do a version with a Tex-Mex flavour which the kids just love. For an Italian flavour you can add in some parmesan cheese and herbs, or make them lemon chicken flavoured with finely grated lemon rind.

I like to serve the nuggets with oven-baked potato or sweet potato fries alongside nice crispy garden salad and a squeeze of lemon over the lot.

 

This recipe makes 16 pieces

Prep Time: 10 min
Cook Time: 20 min
Total Time: 30 min

Ingredients

2 & ½ cups breadcrumbs, I just popped 2-3 pieces sourdough bread into the food processor
½ cup ghee or butter or mix of both
8 chicken thighs (approx. 900 gms)
2 teaspoons dulse flakes
1 teaspoon sweet paprika
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried thyme
1 teaspoon dried basil
Sea salt or Himalayan rock salt
1 cup spelt flour
3 eggs, lightly beaten
extra virgin olive oil

 

Method

1. Preheat oven to 175 degrees C.

2. Spread breadcrumbs on a rimmed baking sheet and bake until golden brown, approximately 10 minutes, stirring breadcrumbs a couple of times to ensure they turn golden evenly.

3. Towards the end of the breadcrumbs cooking time, pop the ghee and/or butter into a ramekin and place in the oven to allow to melt.

4. While the breadcrumbs are in the oven, cut chicken thighs into quarters.

5. Once lightly golden place breadcrumbs on a dinner plate, allow to cool, then mix through the dulse flakes, paprika, garlic powder, onion powder, thyme, basil, salt, and slightly cooled ghee or butter

6. Place flour on a dinner plate.

7. Set a wire rack on a rimmed baking sheet and lightly brush some olive oil onto the rack. Or you can just line a couple of baking trays with baking paper.

8. Set up an assembly line of chicken, flour, egg, breadcrumbs and proceed to dip the chicken into the flour (shake off excess), egg (allow excess to drip off) and finally the breadcrumbs and place on the wire rack.

9. Drizzle chicken with olive oil and bake until the chicken is cooked through, approx. 15 – 20 minutes, flipping halfway through the cooking time.

 

Check out more fantastic recipes, online courses and wellness blogs on Brenda’s website.

 

Share your easy mid-week dinner creations with us on Instagram with #myTWC

 

Morning Sanity-Saving Apple and Raspberry Breakfast Loaf

Morning Sanity-Saving Apple and Raspberry Breakfast Loaf

Brenda Janschek | March 5, 2019

 

This breakfast loaf is moist, sweet and delicious. Served it up toasted and warm with a smattering of butter and a side of thick yoghurt or ricotta.

 

Ingredients

3 apples, peeled, cored and quartered
2 teaspoons baking powder
½ tsp salt
¼ cup butter, softened
¼ cup rapadura sugar
3 eggs
1 tsp vanilla
1 tsp cinnamon
2 cups almond meal
1 cup raspberries

Method

1. Preheat oven to 175 degrees Celcius and butter a loaf tin and line with baking paper.

2. I used my Thermomix for this recipe and just popped the apple in for 1 second on speed 5 in order to grate the apple. You can do the same with a food processor or just use a manual grater.

3. I then added in the baking powder, salt, eggs, butter, vanilla, sugar and cinnamon and blended on reverse speed, 10 seconds, speed 3. Or you can pop all the ingredients in the food processor or into a bowl and stir until well combined.

4. Add the almond meal and mix on reverse speed for 10 seconds on speed 4 or pop into food processor or bowl and mix until just combined.

5. Gently stir through the raspberries.

6. Pop the batter into the loaf tin and into the oven for 45 – 55 minutes. Check at 25 minutes and rotate.

7. Allow to cool for an hour in the tin before serving.

 

Notes
This loaf is very moist so is best served toasted (I use the grill option in the oven) and is delicious served with a lashing of butter, thick yoghurt or ricotta and some extra berries.

 

Check out more fantastic recipes, online courses and wellness blogs on Brenda’s website.

Share your wholesome baking creations with us on Instagram with #myTWC

 

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